If you’d like to participate in this month’s class you can sign up today and not miss any of the fun. 

Or you can join in on the public message boards and share your OWN favorite recipes There are a lot of ways to have fun here at Marilu.com.  We’d love to have you join in. 

~ ~ ~ ~ ~ ~

1/2 pound button mushrooms (or whatever is on sale) sliced

1 medium sweet onion, chopped

2 Tablespoons olive oil

2 red potatoes, diced

1/2 cup barley

1 and 1/2 cups water

1/2 teaspoon sea salt

1 carrot diced

5 cups vegetable broth

1 bay leaf

garnish:  non dairy sour cream, fresh dill, croutons

Saute onions and mushrooms in oilive oil until soft.  Add remaining ingredients (excluding garnish) and simmer for 30 to 45 minutes.

Loading up on raw fruits and vegetables adds fiber and nutrients that you can’t get by simply drinking water.  What’s in your glass is important, but so is what’s in your food. 

Choose wet foods to keep dry winter skin at bay.

1 cup chopped sweet onion

3 stalks celery, chopped

4 carrots, chopped

2 cloves garlic, through a press

1 (16 ounce) package lentils

6 cups vegetable broth

2 cups spinach or kale

Heat oil in Dutch oven.  Add onions, garlic, celery and carrots and saute until vegetables soften.  Season with salt and pepper. 

Add vegetable broth and lentils.  Cover and reduce heat to simmer. 

Simmer for approximately 30 minutes, remove lid and cook an additional 15 minutes, stirring frequently, until lentils have softened.  Adjust seasonings.

Stir in spinach or kale in the last five minutes.

Serve with crusty bread and a tossed salad.

There are the obvious menu additions such as having an orange for breakfast, or adding lemon slices to your water but try using the juice of an orange as part of your salad dressing.  Whisk it with olive oil and toss it over fennel, and red onion slices. 

Grate the zest of a lemon over steamed asparagus, or green beans.

Marinate chicken, seitan, or tofu with lime juice, chili paste and olive oil. 

Have fun and get creative!

1 organic free range chicken (3-3 and 1/2 pounds) rinsed and giblets removed

4 garlic cloves, peeled

6 fresh rosemary sprigs (plus extra for garnish)

3 Tablespoons extra virgin olive oil

2 teaspoons kosher salt

Freshly ground black pepper

Preheat the oven to 400.  Pull the fat from inside the chicken and discard.  Set the chicken in a small roasting pan and put the whole garlic cloves under the skin in the meatiest part of the chicken.  Stuff the chicken with 3 rosemary sprigs.  Pour the oil over the chicken and sprinkle it with the salt and pepper to taste.  Rub the oil and seasonings into the chicken.  Tuck 3 rosemary sprigs under the chicken. 

Roast the chicken, uncovered, basting occsionally, about 1 hour, or until the juices run clear.  Remove the rosemary from the chicken and from the pan.  Carve the chicken and put the pieces on a platter.  Garnish with fresh rosemary sprigs.  Skim the excess fat from the roasting juices and add salt and pepper to taste.  When serving spoon a little of the pan juices over the chicken.

2 Tablespoons extra vigin olive oil

2 sweet onions, chopped

2 cloves garlic through a garlic press or chopped very fine

3 stalks celery, chopped

6 carrots, chopped

3 cups chopped white cabbage

2 cups fresh green beans or 1 box frozen

2 cups fresh corn or 1 box frozen

2 teaspoons each fresh thyme and rosemary

1 can crushed tomatoes (16 ounces)

1 can beans (we recommend dark red kidney beans but black beans or cannelini beans are also great in this)

6 cups vegetable stock

3 cups water

Heat stock pot for 30 – 60 seconds and add oil.  Saute onion and garlic for about a minute being careful not to let garlic brown.  Add remaining vegetables and herbs.  Stir well and cook for 2-3 minutes.  Add stock, tomatoes and water.  Season with salt and peper.  Cook for a half hour or more until vegetables are tender.  Add beans and heat another 10 minutes.

1 Tablespoon grated tangerine zest

1/2 cup vegetable oil

1/4 cup walnut oil

2 Tablespoons balsamic vinegar

1/2 teaspoon salt

1/4 teaspoon ground cinnamon

pepper

1 head escarole (about 12 cups)

1 large bunch watercress, stems removed(about 6 cups)

1 (5 oz.) package mixed baby greens

2 persimmons, peeled, halved, and thinly sliced

1/2 cup hazlenuts, toasted, skin rubbed off, and coarsely chopped

In a heavy small saucepan over medium-high heat, boil the tangerine juice and zest until reduced to 1/4 cup, about 5 minutes.  Transfer to a medium bowl.  Whisk in the oils, vinegar, salt, and cinnamon and season to taste with pepper.  Place all the greens and half of the persimmon slices in a large bowl.  Add the dressing and toss to coat.  Divide among ten plates and top with the hazelnuts and the remaing persimmon slices.

5 potatoes

2 onions

3 eggs

1 t. salt

1/4 t. pepper

1/4 to 3/4 cup flour

canola oil for frying

Grate peeled potatoes into a large bowl and cover with cold water while you finely chop the onions.  Drain potatoes well, and add remaining ingredients, using just enough flour to hold the pancakes together.

In a hot fry pan add enough oil to cover the bottom and just start up the side of the pan.  When oil is hot drop 1/4 cup of pancake mixture onto the hot oil and flatten with a spatula.  Fry on medium high heat for 1-2 minutes per side until golden brown.  Drain on paper towels. 

You’ll taste the first batch (yes you will) and can adjust the flame and the seasonings if necessary. 

Serve with applesauce. 

Entertaining tip:  Make some bite sized and freeze them for your next party.  They re-heat straight from the freezer and work well as an hor doeuvre, served with soy sour cream and caviar. 

1 sleeve all natural saltines crackers (Barbara’s is one brand)

1 cup Earth Balance margarine

1/2 cup Sucanat

3 ounces sliced almonds

12 ounces Tropical Source semisweet chocolate chips or any other vegan brand (Ghirardelli is another brand that is dairy free)

Preheat oven to 375.  Line a cookie sheet with foil, making sure it goes up the sides.  Place a single layer of crackers on the sheet, covering it completely.  In a medium saucepan, melt the margarine and Sucanat, whisking the  whole time, just until it starts to get frothy and the slightest golden brown.  Do not carmelize and do not let the Sucanat dissolve completely.  Pour the mixture over the crackers, using a spatula to cover as evenly as you can.  Bake immediately for 7 minutes or until caramel colored.  Sprinkle the crackers with the almonds, then the chocolate chips, and bake for 2 to 3 minutes more, until the chips are soft.  Swirl the chips with a butter knife or offset spatula to spread the chocolate over the surface.  Cool, then refrigerate about 30 minutes until the chocolate is set.  Cut into bars or break into pieces.  Store in the refrigerator.

Here’s an interesting article discussing the trend…and giving a shout out to Marilu.com !!

http://www.vegancooking.com/random-stuff/are-meatless-mondays-for-you-2/

There’s some great information in there to help you make a decision about what’s right for you.